If you've been plant-based for any length of time, you know you are going to get the question, "where do you get your protein?"

It doesn't matter how calmly you explain that all plants have protein, the doubters are really implying something else.

That the quality of plant-based protein really isn't good enough.

Or at least, it's inferior to animal protein so you'd need to eat a lot more to build muscle.

Turns out that's not the case.

According to a new study done at the University of Illinois, when it comes to muscle building, vegans and omnivores can expect no difference in muscle growth. As long as you are eating enough.

And what's even better is that you don't have to evenly distribute your protein throughout the day or time it after your workout. The body doesn't care when it gets it, as long as it's coming.

Good news: you can pass on pounding the post-workout whey shakes guilt-free.

more from the study

planted practice

Each week, I'd like to challenge you to one small action that I'm calling your Planted Practice.

You don't change the way you think by reading something cool in a newsletter. You change with small, daily work, just like training your body.

Each Planted Practice is deceptively simple, but might just be more powerful than you think.

This week's challenge: find your NPV

NPV stands for Non Pace Victory. So often in running, we are looking at our watches to tell us if a run or a race was successful.

That can be incredibly motivating if the time is something good or incredibly demotivating if it’s not.

So look for your NPVs.

A non pace victory could be nailing your fueling every 30 minutes or sticking to your race plan. It could be not stopping to walk, if that’s your goal. Or it could be simply the fact that you went for a run today, even when you didn’t feel like it.

Collecting NPVs for every run or race can help keep what’s important in perspective because they are always there, if you are willing to look.

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*share how it went on social and tag me!

#plantedpractice

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podcast

No doubt about it, marathons are getting hotter and more crowded.

Today, we're talking about why marathons are getting harder and what you can do about it to still have a successful race.

You’ll learn:

• Why major marathons are getting hotter and more crowded at the same time
• What the research says about who heat actually punishes the most on race day, and
• How to train the one thing that's fully in your control when everything else on race day isn't

listen here

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inspo

“A ship in harbor is safe, but that’s not what ships are built for.”

~G.T. Shedd

Have a great run today, Coach Claire

P.S. If you missed it, grab the Readiness Reset, a FREE seven minute audio training. Use it before hard workouts, long runs, and race day to stay calm and focused.

Thank you for being a part of the Planted Runner community!

My mission is to help runners just like you reach goals they never dreamed possible through science-backed training and plant-based nutrition.

Since 2016, I've helped thousands of every day runners become fitter, faster, and stronger with truly customized training and coaching.

I also love to share what I have learned from my own journey starting as a non-runner to a 2:58 marathoner at age 42, as well what I have learned coaching runners, completely FREE. I do that every week in this newsletter and on the Planted Runner Podcast.

I'm so glad you're here and my inbox is always open. Feel free to reply with questions or feedback!

If that's not for you, ​unsubscribe here​, completely guilt-free!

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